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start reading immediatley with the this file for kindle, ipad, mac, or pc. I highly recommend getting both the physical copy of the book and the e-book. The book contains a lot of information, the e-book allows you to search for specific questions and information quickly and effortlessly.

Wow, while making my dinner of Bolognese sauce (without the pasta), avocado, mexican beans and low fat cottage cheese, I had a flashback to a dessert that my mum used to make- Jewish style blintzes or crepes with cottage cheese, lemon juice and cinnamon.

Cottage cheese is extremely high in protein, and I believe the only dairy option allowed in the slow carb diet. and is the only and cinnamon has the effect of lowering blood glucose levels as well as LDL and triglyceride cholesterol levels. So here is our legal version of the recipe, minus the crepes of course-

1 cup of low fat cottage cheese (gives you about 30g of protein) into a ramekin dish.

Gently warm the cottage cheese, not too much other wise it will separate

Add the Juice of 1/2 lemon squeezed over the cottage cheese

1/2 to 1 tspn of cinnamon

That’s it. If you want to make a smoother texture, you could blend lightly.

Be interested to here your feedback. It may just be that my taste buds are accustomed, having grown up with these flavours. Nevertheless, it is certainly a palatable way of getting the cinnamon into your meal.

Every shower gets better, much better- promise. Infact, after 2 days of this, now I can’t stand having a warm shower- how weird is that!! Click on the link below to experience the full sound effects!! I honestly thought it was 3 mins not 10.

Take a cold shower twice a day for 10 yes ten minutes, concentrating the water particularly on the back of your neck and chest. It not only gives you a refreshed feeling, your body needs to expend energy regulate your temperature and keep warm. Meanwhile you burn fat.

Swimming is also great for burning fat. Anyone ever heard about the caloric intakes of pro swimmers who are in the pool several hours a day- it’s massive.

“The first few days you’ll feel like your force-feeding yourself, and then it will all change and you’ll feel incredible. Get at least 20g of protein per meal, no matter what.”

Vegetarians (p.106 & elsewhere)

Take lots of legumes and up to 5 egg whites (with say 1 yolk only, for taste) per meal. Cottage cheese is great and facilitates weight loss. Also brown rice protein, hemp or pea protein.

Whey protein isolate is a must. Vanilla or chocolate. Have 30-60 gram of this per day if you are having trouble getting the cals. Get one with few carbs. Optimum Nitrition’s “Pure Whey” is excellent and is what I use. Easy to dissolve and taste is great.

Make sure you take the supplements as prescribed (PAGG, p.128), and have a cold shower and a couple of brazil nuts on waking and before bed. Let me know how you feel after a couple of days. I will be very interested to hear. I’m not kidding.

Binge on anything and everything in any quantity one day per week in order to activate the thyroid

Ensure the first meal of the day is NOT a binge meal. Make it high in protein.

Drink grapefruit juice before the first junk meal and have coffee with it.

Use PAGG supplements

Drink lime or lemon juice

Exercise for 60 seconds a few minutes before eating and 90 minutes afterward – air squats, wall presses, chest pulls. Your therabands come in very handy here. Keep a set in your hand bag, car or office.

4-Hour Body Tips-

Keep a list of your cravings during the other days and consume on cheat days. This makes this easier to stick to the diet.

If you slip up during the week and eat something that you shouldn’t, use the above principles 2-6 for damage control.

Eat foods high nutrients on cheat day. This is the perfect day to eat that fresh fruit that you have been craving all week!